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MUNUE 



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(iOMPAHIOH JnO mRE BOSrnOK ^HESJP-tJtJBIGHJD. 




PUBLISHED BY THE 



Boston Gymnasium Supply Company 



BOSTON, NIASS. 



CHEST-WEIGHT MANUAL. 



several years. I am persuaded that no teacher of 
gymnastics has probed so nearly to the secret of phys- 
ical remedy and improvement; certainly no one has 
more determinately engaged himself to discover the 
true and discard the false system of physical culture. 

If I have succeeded in incorporating in this Manual 
some of the principles which I have learned from Mr. 
Roberts, that will be its highest merit and recom- 
mendation. 

A. H. Howard. 

Boston, 18S7. 



SUOQKSXIONS- 



1. At first, exercise only for short time, and use 
light weights. 

Later, it would be well to practice twenty or thirty 
minutes each day. Even an hour a day, divided into 
two sessions of thirty minutes each, can be employed 
to advantage. 

2. Familiarize the exercise as soon as possible, so 
as to avoid the necessity of referring to the Manual. 

3. The benefit to be derived from the chest-weight 
exercise may be doubled by a quick sponge bath in tepid 
water, after finishing. A robust or full-blooded person 
may finish his bath in colder water. 

4. There is no danger in taking a sponge bath 
while in a perspiration, provided it be done quickly. 
A tub bath is not so free from danger. 

5. In the notes accompanying the following dia- 
grams, it is repeatedly urged upon the pupil to " count," 
and to keep " arms straight and stiff." It is thought by 
this reiteration to force the observance of these cardinal 
rules of chest-weight practice. 

6. Whenever " Position " is mentioned in the follow- 
ing notes, the particular position of the arms in the first 
cut of the book is what is referred to. 



CHEST-WEIGHT MANUAL. 




POSITIOM 



Preparatory to taking the exercise suggested in the 
following pages, the student should, after adjusting 
the weights to suit his strength, take position as in 
cut above, observing that 



CHEST-WEIGHT MANUAL. 



1. Body and head are erect, and chest thrown 
forward. 

2. Heels are about nine inches apart. 

3. Weights are lifted about twelve inches from the 
floor. 

4. Feet are never placed one in front of the other. 

5. Arms and cords are on a straight line from the 
shoulder to the swivel-wheel. Knuckles up. 




CHEST-WEIGHT MANUAL. 




(^Facing the Machine.') 

I. Carry hands simultaneously down to the side, 
and a little past the line of the body. Count one as 
hands arrive at end of the movement, and two as they 
return to Position. Continue through sixteen counts. 
One half of the benefit of this exercise, and the other 
straight-arm movements to follow, will be lost if the 
arms are not kept rigidly straight. 



CHEST-WEIGHT MANUAL. 



-:^y;^^ 




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2. Carry arms up to perpendicular. Count one as 
they go up, and two as they return to Position, etc. 
Sixteen counts. Arms should pass up close to the 
head, biceps touching the ears. This movement can be 
recommended for stoop-shoulders. 

All the exercises can be rendered doubly effective if 
the operator will continually pinch the handle as if to 
crush it. 



10 



CHEST-WEIGHT MANUAL. 




3. Hands start from Position, front hdrizontal, 
and move simultaneously in opposite directions, right 
going up and left down. Count one as thej reach 
opposite ends of semi-circle, two as thej, returning, 
meet and pass at Position, and three as left reaches 
upper end, and right lower end of curve, etc. Sixteen 
counts. 



CHEST-WEIGHT MANUAL. 



11 




4. Combination of Nos. i and 2. Count one as hands 
go down, and two as they return, and pause at Position ; 
three as they go up, etc. Sixteen counts. Always 
accent odd numbers in counting. 



12 



CHEST-WEIGHT MANUAL. 




5. From Position carry each arm horizontally to 
its own side, knuckles out, arms rigidly straight, and 
always the height of the shoulders. Count and accent 
as heretofore. This exercise is especially helpful to 
round shoulders. 



CHEST-WEIGHT MANUAL. 



13 




/^/y-' — 



6. From Position carry hands down to toes, count 
one; back to Position, count two; high over head, 
count three, etc. Sixteen counts. 

In downward motion, body should bend at hips only ; 
knees stiff; arms throughout this exercise also should 
not bend. 



14 



CHEST-WEIGHT MANUAL. 




7. From Position carry arms horizontally around 
to left side, count one; return to Position, count two; 
carry to right side, count three, etc. Sixteen counts. 
Arms should be straight, parallel, and horizontal. 

The feet should not turn on the floor in the side 
movement; upper part of the body should turn (not 
arms simply). Strong waist action. 



CHEST-WEIGHT MANUAL. 



15 




8. Spread feet far apart. From Position carry stiff 
arms down and between the legs, going as far back as 
possible, count one; return to Position, count two; 
carry stiff arms and upper body in semi-cirqle, as far 
back as possible, keeping legs straight, count three; 
return to Position, count four, etc. Sixteen counts. 



Sxipplementary Combinations. 

(a) Swing down between legs, as in No. 8, count 
one ; and in coming up swing directly to left horizontal, 
as in No. 7 ; count two. Then swing down between 



16 



CHEST-WEIGHT MANUAL. 



legs again, count three ; and in coming up swing di- 
rectly to left horizontal, count four, etc. Sixteen counts. 

(b) Likewise lower movement of No. 8 can be com- 
bined with No. 5. In this and in (a) count two should 
be made, as arms reach side horizontal, and Position 
should not (as heretofore) be marked by a count. 

(c) No. 7 and No. 5 can each be thrown in between 
the two parts of No. 4. 

The operator will be able to discover other combina- 
tions. 




CHEST-WEIGHT MANUAL. 



17 




SKCOND SKRIKS. 

( Face from Machine.') 

lo. Carry hands forward, palms leading, arms 
straight. Count sixteen, as heretofore. 

As arms go up on last count they should gradually 
turn, and arrive at front horizontal with knuckles up, 
ready for movement on next page. 



18 



CHEST-WEIGHT MANUAL. 




II. Body should be inclined well forward, so that 
it will not be pulled out of balance hy the weights as the 
hands go up. Sixteen counts. 



CHEST-WEIGHT MANUAL. 



19 




12. Arms start from front horizontal, and move in 
opposite directions, right going down and left up; 
count one as they arrive at extremes of semi-circle ; 
count two as thej, returning, meet and pass each other 
at front horizontal; count three as right arrives over- 
head and left below. 



20 



CHEST-WEIGHT MANUAL. 




13. This exercise is a combination of 10 and 11. 
As the hands go down, let them gradually turn the 
knuckles downward. Count one as hands reach lower 
exti-emitj of semicircle, etc. Sixteen counts. 



CHEST-WEIGHT MANUAL. 



21 




14. Strictly a forearm movement. The upper arm 
takes horizontal position, and Ao Ids it, the elbow not 
being allowed to sink. By this means the triceps and 
muscles of the forearm are brought into vigorous action. 



22 



CHEST-WEIGHT MANUAL. 




15. Arms should not be allowed to sag, but be 
kept on horizontal plane, level with the shoulders. 

Count one as hands go back, and two as they reach 
front, horizontal, etc. Sixteen counts. 

(a) A new combination can be made bj combining 
No. 10, No. 15, and No. 11. 

(5j The pupil will discover other combinations. 



CHEST-WEIGHT MANUAL. 



23 




i6. As leg moves slowly downward, count one, and 
two as it returns to horizontal. 

In this movement the muscles of the inside thigh 
are exercised. Take same with other leg. 



24 



CHEST-WEIGHT MANUAL. 




Third skriks. 

(Single Arm.) 

17. Standing with right side toward machine, carrj 
right hand down to left thigh, count one; as arm 
returns to horizontal, count two, etc. Sixteen counts. 
Don't forget to crush the handle ! 



CHEST-WEIGHT MANUAL. 



25 



r9 




i8. Biceps should touch ear as arm goes up, and 
body should not sway to the left Count as usual. 



26 



CHEST-WEIGHT MANUAL. 



.,.--'f!) 




19. This exercise combines the two previous move- 
ments. Count one as hand goes down, two as it returns 
to horizontal, three as it goes up, etc. Sixteen counts. 



CHEST-WEIGHT MANUAL. 



27 



-CEr: 




20. In this exercise body should remain motion- 
less ; the arm alone moves. Count as usual. 

While still holding handle at side, horizontal, make 
a "right-about face," and let the arm take position as 
on next page, with left side toward machine. 



28 



CHEST-WEIGHT MANUAL. 




.-'■'-^ 



21. Body should remain erect and motionless; let 
arm do the work. As hand goes down, let cord pass 
back of head. Count as usual. 



CHEST-WEIGHT MANUAL. 



29 




22. When the arm, passing down, begins to bend 
at the elbow, the wrist should twist, so that at the end 
of the stroke the palm will be turned out as in cut 
above. Sixteen counts, as usual. 

This movement exercises wrist and deltoid. 



30 



CHEST-WEIGHT MANUAL. 




\ 



23. This movement combines two previous exercises. 
The wrist should gradually twist throughout the entire 
movement. 



CHEST-WEIGHT MANUAL. 



31 




24. Let the right arm, which is stretched across 
the chest, move forward and to the right, keeping arm 
as straight as possible. Sixteen counts, as usual. 

While body is in this position let left hand take the 
handle, and begin with single-arm exercise, No. 17. 
Execute the whole series with left hand. 



32 



CHEST-WEIGHT MANUAL. 




KOURTH SKRIKS. 

(A bdominal A tiachment. ) 

25. If the machine which the operator uses has a 
rowing attachment, it will be noticed that the lower 
swivel can be raised and lowered. When he is about 
to take the abdominal exercises, the lower swivel should 



CHEST-WEIGHT MANUAL. 33 

be dropped as near the floor as possible. For the 
rowing exercises it should be raised as high as possible. 
Lie on a mat (as in cut on preceding page) on the 
floor at such distance from the machine, that when 
the hands grasp the handles the weights will be a little 
raised from the floor. Let the arms, stiff and straight, 
start upward and forward, as per dotted lines in cut op- 
posite. Execute this movement slowlj. Count as in 
preceding series. 



34 



CHEST-WEIGHT MANUAL. 




H^ 



26. The legs should be rigidlj stiff and straight, and 
should move upward from floor very slowly. It is im- 
possible to make them move too slowly* 

Three or four counts at first. This is one of the most 
effectual exercises in developing the abdominal mus- 
cles — a sure cure for dyspepsia. 



CHEST-WEIGHT MANUAL. 



35 




27. Let hands follow dotted lines six or eight counts- 
at first, and increase later. 

This movement exercises intercostal muscles, and 
tends to increase the breadth of chest. 



36 



CHEST-WEIGHT MANUAL. 




28. Curry leg forward and back slowlj. Both legs. 
Exercises front thigh ; sensation similar to that of wad- 
ing fast through deep water. 



CHEST-VVEIGHT MANUAL. 



37 




-'■2 






29. Carry leg back and forth slowly. Both legs. 
Exercises back thigh. 



B8 



CHEST-WEIGHT MANUAL. 



m 




^/^J^SSV, 



30. Bend body over as far as possible, bending only 
in hips. Knees straight. Let arms start up first, and 
after they have come in line with torse, biceps touching 
ears, keep that relative position, and straighten up to 
full height. Six or eight counts at first. To be 
recommended for kidney complaint. Exercises small of 
back. 



CHEST-WEIGHT MANUAL. 



39 




31. Similar to hoisting dumb-bells. Right and left 
arm should be developed equally. This movement ex- 
ercises triceps and shoulders. 



40 



CHEST-WEIGHT MANUAL. 




(Rowing Attachment, ) 



32. Keep torse erect ; straighten legs first, and then 
draw arms back, as in cut above. Sixteen counts or 
more. 



CHEST-WEIGHT MANUAL. 



41 



?.ac 




33. Arms, stiff, should more up and backward at same 
time that the legs are straightening. 

As arms go up thej should touch the ears, and should 
Slot bend throughout the morement. 

(a) Take this and previous exercise alternately. 



42 



CHEST-WEIGHT MANUAL. 




^^-. ./ 






34. Arms swing to side horizontal simultaneously 
with straightening of the legs. Alternate to right and 
left side. Observe same precaution as in No. 7. 



CHEST-WEIGHT MANUAL. 



43 










35. Stiff arms start to side horizontal simultaneously 
with the straightening of the legs. Excellent exercise 
for round shoulders. 



44 



CHEST-WEIGHT MANUAL. 




36. Stiff arms start up and backward simultaneouslj 
with the straightening of the legs. 

(a) The abdominal muscles can be more sererelj 



CHEST-WEIGHT MANUAL. 



45 



exercised by letting go the -v?-eight-handles ; fold arms 
across chest, and let body swing over and back, as in cut. 

(b) Or still more severely, by letting go the handles, 
straightening arms overhead, and letting body take 
motion as in cut. 

(cj Any two of these rowing exercises may be com- 
bined alternately, with great advantage. 




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